Winged beans, also known as asparagus pea, goa bean, and princess pea, are a nutritious and versatile vegetable. One cup of mature seeds cooked with salt and boiled contains around 253 calories.
In addition to their calorie content, winged beans are rich in macronutrients such as protein, fiber, and carbohydrates. They also contain several essential micronutrients like folate, calcium, and iron.
If you're looking for a new and unique way to add some variety to your diet, give winged beans a try. In this article, we'll explore their health benefits, ways to incorporate them into your meals, and some delicious recipes to get you started.
Calories in Winged Beans
As mentioned earlier, one cup of mature winged beans cooked with salt and boiled contains around 253 calories. This calorie count may vary depending on the method and ingredients used in cooking.
Macronutrients in Winged Beans
Winged beans are packed with macronutrients that are essential for a healthy diet. One cup of boiled winged beans contains around 12 grams of protein, 10 grams of fiber, and 46 grams of carbohydrates. They are also low in fat, making them a great option for those watching their fat intake.
Micronutrients in Winged Beans
In addition to their macronutrients, winged beans are rich in several essential micronutrients. One cup of boiled winged beans contains around 105 micrograms of folate, which is essential for healthy cell growth and development. They are also a great source of calcium, iron, and vitamin C.
Health Benefits of Winged Beans
Including winged beans in your diet can be beneficial for your overall health. The high fiber content in winged beans can aid in digestion and improve gut health. They are also a good source of antioxidants, which can help protect against cell damage and disease. Additionally, the folate content in winged beans makes them a great option for pregnant women.
Ways to Incorporate Winged Beans in Your Diet
Winged beans are a versatile vegetable and can be incorporated into a variety of dishes. They can be stir-fried, roasted, or boiled, and can be served on their own or mixed with other vegetables. Some great ways to enjoy winged beans include adding them to soups, curries, and salads.
Winged Beans Recipes
If you're looking for some delicious recipe ideas featuring winged beans, here are a few to get you started: - Winged Bean Salad: Toss boiled winged beans with diced tomatoes, red onion, and a drizzle of balsamic vinaigrette for a refreshing salad.
- Stir-fry: Quickly stir-fry winged beans with garlic, ginger, and your favorite protein for a quick and flavorful meal.
- Curry: Add boiled winged beans to your favorite curry recipe for an extra boost of nutrition.
Culinary Uses of Winged Beans
In addition to their nutritional value, winged beans also have culinary uses. The young pods can be cooked and eaten like other green beans or asparagus. The mature seeds can be cooked and used in soups or stews, and can also be ground and used as a flour substitute.
Preparation of Winged Beans
To prepare winged beans, begin by washing them thoroughly and removing any tough strings. The young pods can be blanched in boiling water for 3-4 minutes, while the mature seeds should be boiled for around 30 minutes until tender.
How to Store Cooked Winged Beans
If you have leftover cooked winged beans, store them in an airtight container in the refrigerator for up to three days. They can also be frozen for longer storage.
Side Effects of Consuming Winged Beans
While winged beans are generally considered safe to consume, they can cause some digestive discomfort in certain individuals. This is due to their high fiber content. Additionally, winged beans should not be consumed raw, as they contain a toxic amino acid called canavanine that can cause health problems if consumed in large quantities.
5 Frequently Asked Questions About Winged Beans
1. What are winged beans?
Winged beans (Psophocarpus tetragonolobus) are a type of legume that are native to Papua New Guinea but are also widely grown throughout Southeast Asia and other tropical regions. The plant gets its name from its distinctive four-angled pods, which have ridges or "wings" along their edges. The seeds inside these pods can be eaten cooked or raw, and are a good source of protein, fiber, and various vitamins and minerals.
2. How do you prepare cooked and boiled winged beans?
To prepare cooked and boiled winged beans, start by rinsing the seeds well in cold water. You can then boil them in a pot of salted water until they are tender (usually about 20-30 minutes). Once they are done, drain them and use them in your desired recipe. Cooked or boiled winged beans can be used in a variety of dishes, including salads, stir-fries, soups, and stews.
3. What are the nutritional benefits of eating winged beans?
Winged beans are a good source of protein, fiber, and various vitamins and minerals. One cup of cooked and boiled winged beans contains around 253 calories, as well as 17 grams of protein, 24 grams of carbohydrate, and 11 grams of fiber. They are also a good source of folate, potassium, calcium, magnesium, and iron. Additionally, winged beans contain some antioxidants and may have anti-inflammatory properties.
4. Are there any health risks associated with eating winged beans?
For most people, winged beans are safe to eat and do not pose any health risks. However, some people may experience digestive issues (such as bloating, gas, or diarrhea) if they consume large amounts of legumes. If you have a history of kidney stones, you may want to avoid eating winged beans or other legumes that are high in oxalates, as these compounds can contribute to the formation of calcium oxalate stones.
5. Where can I buy winged beans?
Winged beans can be found at some specialty or Asian grocery stores, as well as online retailers that sell exotic or tropical foods. If you are unable to find fresh winged beans in your area, you may be able to find dried or canned versions that can be used in recipes. Some online retailers also sell winged bean seeds, which you can grow in your own garden or indoor container.